Frozen shoulder Home plan

Home Exercise Plan for Frozen Shoulder: Regain Mobility and Relieve Pain_
Frozen shoulder, also known as adhesive capsulitis, can be effectively managed with these simple home exercises:
Phase 1 (Pain Relief and Mobility):
1. Pendulum Exercise: Gently swing affected arm in small circles.
2. Shoulder Rolls: Roll shoulders forward and backward.
3. Arm Across Chest: Hold arm with opposite hand, stretching across chest.
4. Shoulder Blade Squeeze: Squeeze shoulder blades together.
Phase 2 (Mobility and Strengthening):
1. Wall Slide: Slowly slide arm up wall, stretching shoulder.
2. External Rotation: Hold light weight (1-2 lbs), rotate arm outward.
3. Internal Rotation: Hold light weight, rotate arm inward.
4. Scapular Wall Push-Ups: Strengthen shoulder blades.
Phase 3 (Strengthening and Functional Movement):
1. Resistance Band Exercises: Perform shoulder rotations, extensions.
2. Shoulder Abduction: Lift arm to side, holding light weight.
3. Functional Activities: Practice daily tasks (e.g., reaching, lifting).
**Tips:]
Start slowly, gradually increase frequency and intensity
Warm up before exercises (e.g., shower, heating pad)
Perform exercises 2-3 times a day
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#ShoulderInjuries #OrthopedicRehab #SportsMedicine #RehabTips #PhysicalTherapyExercises #HomeRehab #ShoulderHealth #MobilityExercises #PainManagement #InjuryRecovery

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